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class descriptions
pilates mat
Mat Pilates is a conditioning fitness class that focuses on total body alignment and intentional breathing with exercises that zero-in on core powerhouse muscles.. Mat Pilates classes require a series of short and precise movements that work on the legs, hips, abdomen, and back muscles. It teaches you to perform the exercises slowly and deliberately, techniques that promote physical strength, coordination, and stamina.Even though Pilates Matwork simply requires you and a mat it may be performed with little equipment, such as Pilates rings or Pilates balls which are provided by the studio. Classes are open to all fitness levels.
HATHA YOGA
Hatha yoga helps to focus on the present moment and create a healthy mind-body by balancing these two energies.. Generally, people think of Hatha Yoga only as asana practice, but really it is the practice of asana, pranayama, dharana, and dhyana to achieve the sublime state of samadhi. In samadhi the yogi becomes free from the illusion of form, time, and space. Asana is just one of the six practices in this path, and it originates from Raja Yoga. In simple terms, you can say all the yoga poses and pranayama exercises can be classified as Hatha Yoga. So if you practice any yoga asanas or pranayama exercises you are practicing Hatha. Our yoga class described as ‘Hatha’ will typically involve a set of physical postures (yoga poses) and breathing techniques. These are typically practiced more slowly and with more static posture holds than a Vinyasa or Ashtanga class. Classes are open to all fitness levels.
meridian pathway yoga
Integrating Chinese Medicine and Yoga into a therapeutic practice, using meridian pathway, asana, pranayama purification / sound and breathwork, meditation and acupressure techniques to explore the physical and emotional properties in a journey of self healing. Therapeutic hatha yoga based classes are an opportunity to embody the meridians and learn self acupressure points within a traditional asana practice. Every class will explore a different meridian pathway and postures working the different areas of the body. Therapeutic Meridian Yoga is gently healing the body by strengthening the joints and bones, rewiring the nervous system by deepening the breath focusing on awakening aspects of the mind. Classes are open to all fitness levels.
YIN YOGA WITH A FOCUS ON THE HIPS AND/OR HEART
Extreme Yin Heart- An opportunity to dive deep into select postures and into your inner world. Classes will include a gentle warm up, meridian stretching and a few long holds building endurance and stillness. classes focus on Heart, cultivating joy and opening the front body
Extreme Yin Hips- A deep dive into the hips and side body. Learning to release emotional tension by being still. utilizing our breath and mind into a meditative focus. Classes will include a gentle warm up, meridian stretching and a few long holds building endurance.
VINYASA YOGA
Vinyasa yoga is a form of yoga where poses are linked together with the breath in a flowing sequence. A Vinyasa Yoga practice usually involves intense movements and generates a cardiovascular work-out not always present in other forms of yoga asana practice. This is in contrast to classical Hatha Yoga principles in which we aim to keep the heart rate at a resting pace so that we stimulate more subtle processes in the physical body (the endocrine system, the lymphatic system, etc.). Classes are open to more advanced fitness levels.
yoga fundamentals
Introduction to yoga is a gentle practice in which the basic foundational elements of yoga are explored. Postures can be performed while seated and/or with the aid of a chair. Introduction to yoga classes are great for both beginners and those who are experienced but would like a refresher on the basic principles of yoga asanas. Time is spent breaking down proper form and alignment which is crucial for a successful and safe practice. Blocks and straps will be utilized for a supported practice that allows for safe and proper stretching without being rushed through multiple postures. This class is perfect for someone looking to relearn the core aspects of yoga, any sort of beginner-level student, someone with physical disabilities, those with balance issues, or anyone who has trouble getting down to or up off on the floor. It is also a great form of yoga for anyone who simply wants to focus on a gentle practice. Classes are open to all fitness levels.
YIN YOGA
Yin yoga targets your deep connective tissues, like your fascia, ligaments, and joints. It’s slower and more meditative, giving you space to turn inward and tune into both your mind and the physical sensations of your body. Because you’re holding poses for a longer period of time than you would in other traditional types (3-10 minutes) yin yoga helps you stretch and lengthen those rarely-used tissues while also teaching you how to breathe through discomfort and sit with your thoughts. Classes are open to all fitness levels.
ashtanga guided
Ashtanga is a very dynamic and athletic form of Hatha yoga made up of six series or levels, with a fixed order of postures. It is rooted in vinyasa, the flowing movements between postures, with a focus on energy and breath. While it is a very physical practice, it also promotes mental clarity and inner peace. Our guided Ashtanga class will be drawing from the traditional set sequences of the various Ashtanga series’ with additions and/or subtractions. Unlike the Mysore style of Ashtanga practice this class will be guided by the teacher from start to finish. Classes are open to more advanced fitness levels.
TAICHI-QIGONG
Our Taichi-Qigong classes combine slow, deliberate movements, meditation, and breathing exercises from a standing position. You will decompress and grow muscle and small connective tissue that you help you age in a stronger way. This practice will help you become more tolerant and patient naturally, and improve your circulation which allows your organs to heal. It also allows your body to recover from injuries, helps reduce stress and calms the mind.
LADY NIGUMA / GENTLE YOGA
Lady Niguma is considered one of the most influential and important yoginis of the 10-11th century in India. The Lady Niguma series is unique in that all of the asanas start by moving with or to the left first. This practice utilizes feminine wisdom and female qualities and creativity, and is associated with the left side of the body. In this class will be sharing Lady Niguma wisdom and knowledge combining the outer methods of the physical elements of yoga with inner practices of traditional and ancient systems. This is a gentle flow.
Extreme yin alchemist yoga
An inward experience focusing on the three spiritual vessels, cultivating peace and unity within. Bringing our mind inward into the subtle layers of the body. Classes will include a meditative warm up, long holds focusing on the center channels of the body, unveiling the space within.
barre sculpt
Barre sculpt is a dynamic, full-body workout that combines elements of ballet, pilates, yoga, and strength training to tone and sculpt muscles. This class focuses on controlled, low-impact movements designed to build strength, improve balance, and enhance flexibility and mobility. Using light weights, resistance bands, and bodyweight exercises, you'll engage and challenge every muscle group. Barre sculpt is perfect for all fitness levels providing a supportive environment to increase endurance and body awareness while enjoying an energizing workout.
PRENATAL YOGA & QIGONG
These sessions are alignment and recovery based, where you will find a series of poses (asanas) that are extremely beneficial to practice often before your baby comes, and poses that make you strong and confident when labor comes. Our Sacred approach is to instruct you to feel the body in the poses, not just to be concerned for how it looks but to feel the proper form. Our guidance is focusing on a combined series of poses with Medical Qigong. You will find many useful “wow” moments that will release your tension with deep breathing routines that will stay with you forever. You can use these breathing routines whenever you need it, at the hospital, when with your baby, or when you aren’t feeling well and need to lift yourself up! We feel it’s important for you to know the tips and tricks out of a doctor’s office that no one tells you about. These tips are essential for our group to prepare you to take important life-long choices that can improve the way you carry yourself and your baby when it arrives. During the class we also engage in knowledgeable conversations that will provide you with the support you need to feel confident and strong. Any questions or concerns about your pregnancy can be resolved. These classes build the foundation for your birth experience and your child’s constitution and lifelong development and growth.
Your comfort is very important for us, and we have everything you need at the studio to make your poses and practice comfortable, all you need is water! If you’d like you can bring your own yoga mat and a hand towel in case you get sweaty.
Your Instructor Famo is a Physiotherapist and qualified coach of Pilates, Yoga and Qigong forms from The Functional Aging Institute. She is also a Cancer Exercise Specialist who is now working on her masters at Harvard Medical School, where she is also a researcher for Functional Immunotherapies, and Productive Movement Physiology that can also bring fascinating tips for you to keep for life. Famo is proudly a mother of two and has helped many moms professionally find answers and relief since 2016. Famo experienced one natural water birth and one C-section.
mommy and me YOGA & QIGONG
These sessions are alignment and recovery based where you’ll find a series of poses (asanas) that are wonderfully beneficial to practice after your beautiful baby comes, these poses will help you recover and gain strength in your core muscles and legs. We work a lot on decompression of the spine and shoulders to help you relax with your baby while you carry them with stronger arms! The tips and tricks you will learn from our instructor will provide you with the tranquility to know that you’re doing your best to tackle the knowledge you need to make things easier for your family, our best weapon is knowledge!
You will feel at home in our welcoming and serene studio, intimately allowing you to feel comfortable while changing your baby, breastfeeding or anything you need to do to be comfortable. You will learn practical and recovering exercises and poses, tips and tricks for you and your baby. You will notice how different all babies are and how important is to learn about your own baby. You will understand the importance of taking care of your physio-emotional self first, to be able then to grow beside your baby. And because we don’t know everything, our circle of Sacred Moms will bring everyone together to cooperate and share their own personal experiences and so we all learn from each other. We don’t have a structure to follow here, so expect a lot of camaraderie, love and understanding, we are strong and bring strength to each other. You’ll meet other parents that you can bond with over shared interests and you’ll get an idea of what your child is capable of at this stage of development!
What Types of Activities Can You Expect from A Mommy And Me Class?
· Bonding time with your children (and other parents)
· Socialization opportunities for children and you
· Activities according to specific physiotherapeutic or Emotional needs
· Conversations with reliable useful information
· Baby Yoga (stretches and moves to support health, cognition and motor-function)
Your comfort is very important for us, and we have everything you need at the studio to make your poses and practice comfortable though for this special class we ask you to bring anything that can help you entertain your baby, as you become more familiar with the environment then you will see what you need. Bring your baby’s stuff only, so you don’t carry all for fitness, you can bring your car seat inside the studio, in case your baby falls asleep.
Your Instructor Famo is a Physiotherapist and qualified coach of Pilates, Yoga and Qigong forms with from The Functional Aging Institute. She is also a Cancer Exercise Specialist who is now working on her masters at Harvard Medical School, where she is also a researcher for Functional Immunotherapies, and Productive Movement Physiology that can also bring fascinating tips for you to keep for life. Famo is proudly a mother of two and has helped many moms professionally find answers and relief since 2016. Famo experienced one natural water birth and one C-section.
health and wellness
Our various type of classes are known for their numerous health benefits, including improved flexibility, strength, balance, and endurance. They also promote better mental health by reducing stress, anxiety, and depression. Our classes cater to all different skill levels, from beginners to advanced practitioners, ensuring a comprehensive service offering.
education and awareness
Through our classes, workshops, and events, we will educate the community about the benefits of yoga, mat pilates and taichi. We aim to raise awareness about the importance of physical and mental health, and to promote a holistic approach to wellness.
accessibility
We are committed to making yoga, mat pilates and taichi accessible to everyone, regardless of age or fitness level. We offer a range of classes to cater to different skill levels, and we work to accommodate individuals with special needs.
ATHLETES
Yoga can offer numerous benefits to athletes, regardless of their sport or discipline. Here are some of the key benefits:
1. Improved Flexibility and Mobility: Yoga poses, known as asanas, stretch the muscles and increase the range of motion in joints. This can help athletes perform better in their sport and reduce the risk of injuries.
2. Enhanced Strength and Balance: Many yoga poses require the practitioner to support their body weight in different ways, which can help build strength. Poses that require balance can also strengthen the core muscles and improve stability, both of which are beneficial for athletes.
3. Increased Body Awareness: Yoga encourages mindfulness and a focus on the breath, which can lead to improved body awareness. This can help athletes become more in tune with their bodies and notice any signs of potential injuries or strain.
4. Better Breathing Techniques: Yoga includes pranayama, or breath control exercises, which can improve lung capacity and efficiency. This can be particularly beneficial for endurance athletes.
5. Stress Reduction and Mental Clarity: The meditative aspects of yoga can help reduce stress and anxiety, which can improve an athlete’s performance by helping them focus and stay calm under pressure.
6. Faster Recovery: The gentle stretching in yoga can help speed up recovery after intense workouts by promoting blood flow to the muscles and helping to flush out toxins.
7. Injury Prevention: Regular yoga practice can help balance the body and correct asymmetries and weaknesses that can lead to injuries. It can also improve posture and alignment, which are important for all types of athletic activities.
ELDERLY
Yoga can be incredibly beneficial for elderly individuals, offering a range of physical and mental health benefits. Here are some key benefits:
1. Improved Balance and Stability: Many yoga poses focus on balance, which can help elderly individuals improve their stability and reduce the risk of falls.
2. Enhanced Flexibility and Joint Health: Yoga can help increase flexibility and promote joint health, which can alleviate symptoms of arthritis and other joint-related issues common in older adults.
3. Increased Strength and Mobility: Yoga poses often require the use of body weight for resistance, which can help build strength. This can improve mobility and make daily activities easier.
4. Better Respiratory Function: The breathing exercises in yoga, known as pranayama, can improve lung function and capacity. This can be particularly beneficial for those with respiratory conditions.
5. Stress Relief and Improved Mental Health: Yoga’s meditative aspects can help reduce stress and anxiety, promoting better mental health. Regular practice can also help improve mood and combat symptoms of depression.
6. Enhanced Bone Health: Weight-bearing yoga poses can help strengthen bones and combat osteoporosis, a condition that affects many elderly individuals.
7. Improved Sleep: Regular yoga practice can help improve sleep quality, which often declines with age.
8. Social Interaction: Attending yoga classes provides an opportunity for social interaction, which can boost mood and overall well-being.
9. Increased Body Awareness: Yoga promotes mindfulness and a greater awareness of the body, which can help elderly individuals become more attuned to their health and notice any potential issues early.
10. Management of Chronic Conditions: Regular yoga practice can help manage symptoms of chronic conditions common in older adults, such as high blood pressure, heart disease, and diabetes.
It’s important to note that not all yoga poses or practices may be suitable for all elderly individuals, particularly those with certain health conditions. It’s always recommended to consult with a healthcare provider before starting a new exercise regimen.
JOIN OUR COMMUNITY
Ready to embark on your yoga, mat pilates or taichi journey here in South Florida? Join our community today. Students travel from Palm Beach County, Broward County, and Miami Dade County to practice here in our studio space. Centrally located in Broward County, Sacred Form's location is on the border of Plantation and Fort Lauderdale perfectly situated between the surrounding areas of Davie, Sunrise, Lauderhill, Lauderdale Lakes, Tamarac, Cooper City and Hollywood requiring just a short drive from each of these South Florida communities. We look forward to welcoming you to Sacred Form Yoga Studio and guiding you on your path to wellness and tranquility. Sign up for a class, attend a workshop, or simply drop by our studio to say hello. We can’t wait to meet you and support you on your journey to a healthier, more balanced lifestyle.